Everyone hates that back bulge around the bra area. And everyone hates that feeling when they find the perfect piece of clothing but it does not look good on them because of the fat on the back and the underarm.
Luckily for people dealing with those kinds of problems, in this article they can read how to solve that problem with 4 exercises for shoulders and upper back. In only 3 weeks, you will start noticing the results.
1. Push and touch is an exercise that is targeting the chest, shoulders and upper back. Start with standing with keeping your feet and shoulders width apart and your arms down by your sides and your palms facing forward. Next your arms should be raised to shoulder height, with palms to the celling. If you start feeling burning, then that is a sign that you are correctly doing the exercise. Afterwards you should raise your arms over your head but do that slowly, and the palms should be facing behind you. Next you should return your arms to shoulder level and you should do that also slowly, make a pause and lower to starting position. For maximum gain make sure you do not move any other body part. You should do 3 sets of 6 to 8 reps.
2. Bent-over circular row is an exercise that is targeting the chest, mid-back, biceps and upper back. Start with bending slightly your knees and for support, make sure you keep your abs engaged. Your body should be parallel to the floor so bend forward with keeping your hands extended toward the floor. Next you should slowly circle your arms to the left, up and toward your chest, over to the right and down. Repeat the circle to the right. Do 3 sets of 10-12 reps.
3. Crisscross reverse fly is an exercise that is targeting upper back and shoulders. Start with keeping your knees slightly bent. Next, lean your torso forward about 45-degrees. Now you should cross your arms at the wrists in front of the knees and you should slowly lift your arms to shoulder height and then to put them back. With opposite hands crossed, repeat. Do 3 sets of 10-12 reps.
4. Elbow kiss is an exercise that is targeting shoulders and chest. Start with raising your arms to shoulder height and keep the palms faced up. Next you should bend your elbows to 90 degree angle and you should pull your arms together in front of your chest until your elbows ‘’kiss’ and forearms touch. Yes, that is the reason why this exercise is called elbow kiss. While doing that you should remember not to raise your shoulders. By reversing the steps, slowly return to the starting position. Do 3 sets of 10-12 reps.
All of these four exercises can give you the best results if you are doing them for 12 minutes 3 times, weekly. And in 3 weeks you will notice the improvements.